Comparing Nutrients in 7 ounces Kale VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Potato Skin	17%	1%	82%

Macro Nutrients

	Kale	Potato Skin	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	19% 24.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.12% 0.81g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Kale	Potato Skin	Recommended Dietary Allowance
Vitamin A	53% 478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Potato Skin	Recommended Dietary Allowance
Calcium	50.4% 504mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Kale versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kale vs Potato Skin:

• 7 ounces of Kale have more Vitamin A, 5.4 times more Vitamin B1, 9.1 times more Vitamin B2, 1.2 times more Vitamin B5, 3.6 times more Vitamin B9 and 8.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Vitamin B6 than Raw Kale.
• Both Kale and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Kale as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kale vs Potato Skin:

• 7 ounces of Kale have 8.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 5.3 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 8 times more Copper and 2 times more Iron than Raw Kale.
• Both Kale and Potato Skin contain similar levels of Potassium, Zinc and Water per seven ounces.
• Both Raw Kale as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kale have 37.8 times more Omega 3 and 1.6 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Energy and 2.8 times more Carbohydrate than Raw Kale.
• Both Kale and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Kale provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Kale as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Kale VS Potato Skin

What are the health benefits of Kale compared to Potato Skin?

Kale is a nutrient-dense leafy green vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. Potato skin, on the other hand, is a good source of fiber and certain vitamins and minerals, but it is higher in carbohydrates and lower in nutrients compared to kale. Overall, kale is a more nutrient-dense option that can provide a wider range of health benefits compared to potato skin.

Can I lose weight easier by eating more Kale or Potato Skin?

Both kale and potato skins can be beneficial for weight loss due to their high fiber content and low calorie density. However, kale is a more nutrient-dense option as it is rich in vitamins, minerals, and antioxidants, while potato skins are higher in carbohydrates. Including a variety of vegetables in your diet, including kale and potato skins, can support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Kale or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both kale and potato skins offer unique nutritional benefits that can support muscle growth. Kale is a great source of vitamins, minerals, and antioxidants, while potato skins provide fiber, potassium, and vitamin C. Including both in your diet can help you meet your nutrient needs for muscle building.

What is the environmental impact of producing Kale compared to Potato Skin?

Kale has a lower environmental impact compared to potato skin production. Kale requires less water, land, and energy to grow, making it a more sustainable option. Additionally, kale is packed with nutrients and is a great source of vitamins and minerals, making it a healthy choice for both people and the planet.